Fat loss & total body toning interval workout

Hi I'm a 32 yo female who has been struggling with weight all my life.I thought about getting surgery but i don't think i should . I know in my heart i can lose weight on my own.I am 265 pounds and in desperate need of weightloss help please help me get healthy. i want to lose 100 pounds in a year help me please

Hi, Adrian

Thank you fir responding to my question. I'm trying to burn fat and build muscle at the same time. I'm using a bowflex for the muscle building part and I will like to add a HIIT routine to my workout using the following exercises:

Do 3-4 times each for 20 minutes
Rest two minutes between each set

Jump squats-20
Double crunch20
Jumping jacks-100
Oblique crunches-20
Push up-10
Running in place-90 seconds
Walking lunges-20
Jump rope-90 seconds 
Will this HIIT routine help burn fat quicker or will it hinder what I'm trying to accomplish?

Hi, is it possible to do this routine with a Bowflex work out? Or will I be over training. Or maybe I can do a Bowflex work out and the Fast Fat Loss work outs #1 or #2.

Thanks

Hi Adrian! I just found out about your site a week or so ago and I really appreciate the time and effort you put into creating everything on here. I check out your site everyday. Thank you very much!!!!

I'm a female, 28 yr old, weigh about 135 lbs at 5'3". Is it possible for me to lose about 10-15 lbs in one month?

Hello again adrian..I have a couple of questions..

1.If i am around the ideal weight range for my age/height (i am like 2 kilos underweight of my ideal weight) so i also want to gain some weight.Will this work out make me lose weight?I have very little fat in my body.I do the get ripped in 50 days workout schedule everyday.

2.Will the amount of calories we eat a day help us to do these workouts without tiring out soon?Because i eat less than the ideal calorie in take everyday because for some reason i hate eating food every now and then.I only eat when i am hungry.

3.I pulled my arm once while doing push ups.After a while i started doing pushups again and i don't have guts to get my chest to the ground again because of fear.My pushups are now very inconsistent and jerky.Is there any alternate exercise to push ups?

And my last question is..Which is the best and effective ab workout that can be done at home(other than the two towel workout?)

Thanks for all your help adrian.Yours is the best website for beginner body builders like me as it gives a lot of information.I used to follow scoobysworkshop(youtube user scooby) before i discovered ur website.

Hi adrian.

Should these workouts be done continuously without a small break?Because i can't even do jump rope for a full 90 secs! i do like 60-100 jumps using jumprope in ~ 30-45secs and then i stop for a few secs before starting again..Is it okay to stop for a 30-60 secs in the middle while doing these workouts??

Hi, Can you please help me... I was 102 kg when i just turned 15, now, one year later i have done as many diets as possible and did many exercises and am now 84 kg at the age of 16. But now, its stuck. No matter what exercises i try or diets i do... Im not going down.. whats happening!!!!!???!!!!!

Dear Adrian,
I adore your honest comments, your website and your wotk very much. I tried fast weight loss workout#2 for a week(3 times in that week) followed by the prescribed inteval. However, i didnot lose even a kg. Now, i have not lost hope and restarted. However, those powercleans and squats to push are becoming boring to me. so what happens is that i do them 2 days in a week and then dont do them at all for the next 7 days and hence no results. But, i like the interval called fat loss and total body toning workout which consists of 10 exercises and was ought to be done at the end of fast weightloss workout#2. Now my question is whether i can skip those power cleans and squats to push etc and do 3-4 of the above mentioned interval for 6 days a week? each interval takes me 15 minutes. How much wight do u think i can lose by doing only these intervals 6 days a week in 1 week? Also, if i have breads with fatless butter, a fried egg then will it be bad? I watch my other foods closely, no junks, colas, chocolates etc.

Hi Adrian,

Do yo have and suggestion to burn fat when you are nursing tendenitis in the heel?

Sharon

I'm 5'3" 182 lbs...I'm extremely solid...not much jiggle anywhere, and it seems that all my weight gain goes to the middle, arms, butt and thighs. I want to focus on slimming my waist, which has always been small and toning my arms which in my opinion have always been disproportionate. I come from a line of thicker women on my father's side, but my mother was slim. I was in between a size 0-6 up until about 3 years ago, when I started to slowly gain. I'd be comfortable at 150lbs really and really don't want to be a 6 again. I'm doing the circuits right now 3 times per week with cardio in between. Is this the best choice? I'm not in a rush, just wanting to make a lifestyle change, as I've never had to put effort into being trim.

the thing is that i want to lose fats BUT without using weights...wat do i do??i even did the 20 mins chair programme for a month and did not loose any fat!i even eat only 300-350 calories per meal,5 times a day but still!!

Hi i weigh 170 pounds and I'm 5 ft 2 and i want to go back to at least 120 pounds as soon as i can and i was wondering what exercise will give me the results as soon as possible. thanks

hey adrain, will i still burn fat if i do the some of the sculpting exercises and do this interval after?

Hi Adrian,
I am 23 years old and i am 160 lbs and I have 2 kids, Because of the 2 pregnancies i have a significant amount of belly fat and back fat, I really want to loose the belly fat and tone my whole body , I would like to get down to around 120-130 lbs, but I have no idea how to go about it and i definately have no time for a gym or the money for it. Please help and let me know what I should be doing!!!! Thank you in advance!! I do have free weights and a ball to work with here at home but like i said, I have no idea about what I should be doing!

Ashley

Hi :

I am a 32 YO Female, 147 LP, and want to be 127LP for my perfect weight. I have been doing the following for the past month

Saturday: Spin class for 45 minutes and then resistance circuit training for 30 minutes, and I work out ever muscle during this circuit resistance training.

Sunday: Rowing for 10 minutes then cross trainer for 30 minutes, then resistance circuit training for 10 minutes.

Monday: Spin class for 45 minutes (I come out drenched in sweat)

Tuesday: I take day off. Do nothing

Wednesday: Pump class for 60 minutes- I carry moderate to low weight- then Spin class for 5 minutes

Thursday: resistance circuit training for 30 minutes then cross training for 20 minutes- random interval.

Friday: off, I do nothing

I am used to low Carbohydrates/ high protein diet. But I have been stressed out a lot lately with occasional nerves breakdowns….. I reached a plateau in my weight loss. When I started this program I lost around 5 LPs after two weeks. Now I gained them back. And I also started to add a little more carbs to my diet because I've learned that my body is being starved.

What is your advice to me?
Would it be better If I do the interval (jogging/walking), and how often?

Thanks a million. I love your website!

Dear Adrian

Where do I start. I just had a baby 4 months ago and I am really working to lose all the weight I gained which is 20 kg. I am 6foot 5 inches, and I went from 58 kg to 78 kg. I must tell you that I was so lucky to fall upon your site and I was able to get your free workout dvd :-) In two weeks I was able to lose a little over 7 lbs and that was with no diet because i breastfeed:-) I ate reasonably, 4-5 times a day, included protien in all meals, and had my good carbs, and I did your interval workouts only for 30-40 min 4 times a week. AMAZING, now I am switching up your workouts from your dvd, that way my body does not get used to the workouts for more than 3 weeks. I cant thank you enough and thank you sooooooooo much for sending me your free dvd all the way here in the middle east.

Lots of love
Nasreen

I was wondering. If i have no access to dumb bells at home. What could be the likely workout? Is this line up of workout good? Ski Steps workout followed by Turbulence training and finally high intensity interval training. If i were to include this circuit workout, does it need to replace something else or added to the line up? Could i do this line up everyday for maximal weight loss? Im 14 and weight 176 pounds.My target is to reach 120 pounds. I have 90 minutes to workout everyday. Tks in advance.

I have started the at home total body workouts, i've got 50 lbs to lose and i am 54 years old. i'v e got evefy exercise video,cd, dvd and even have a total gym, but i have never stuck with any exercise program like i have managed to stick with you website. i am doing the total body weight loss workouts in the morning and the intervals in the evenings, my question is: my butt is shaped like a "box" i know i need to lose the fat off my body and the workouts will do that but should i be doing a re-shaping exercise for my butt as I lose weight or just weight till i lose the weight then i can work on reshaping my butt to be nice and round like it was 20 years ago? Also, how will i find the answer to my question after asking it, i've asked questions before but can't find answer afterwards.